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Strength LADDERS!


We have some strength ladders lined up for you on Monday!

This week kicks off the 12 Week Winter FItness Challenge.

Make sure to schedule your fitness assessment by Firday this week.

Go to the Atlantic Exercise Physiology website to book your appointment.

Speaking of challenges…

We have your very first weekly challenge set, and you can do it any time you want this week!

There will be both strength and conditioning challenges each week to help you measure your progress!

These strength ladders work very well with partner, but can also be done solo as a circuit.

If you’re with a partner, you will alternate and complete all the reps of one movement before moving on to the next exercise.

The goal here is to increase the weight as the reps decrease.

Let’s push ourselves this week and get a little bit better.

Don’t be afraid to try out some new things and please ask questions!

Choose your rep schemes and GO!

20-4, 10-2, or 5-1 reps

  1. Single or double kettlebell or dumbbell squat press
  2. Pull-ups or Heavy rows
  3. Swings or cleans
  4. Abs
  5. Cardio calories, burpees, Snatch, or long cycle(for you kettlebell ninjas)
This weeks weekly challenge looks like this…
The Training Room Triathlon

In this order…

  • 500 meter ski
  • 1000 meter bike
  • 500 meter row

Transition from one right to the next as fast as you can.

Let’s see who can break 6 minutes!

We will be retesting this one again in a month!


Here’s something to follow along to!